Lie on your back. Start by lying faceup on a comfortable surface with your knees bent and your feet flat on the floor. Keep your feet hip-width apart and position them just close enough to your body that you can graze your heels with your fingertips. Rest your arms down by your sides.
Engage your core. Gently press your lower back flat into the floor to brace your abdominal muscles. This protects your spine and ensures your glutes do the lifting.
Lift your hips. Squeeze your glutes and push down evenly through both heels to lift your hips off the floor. Continue raising them until your body forms a straight line from your shoulders to your knees.
Hold at the top. Pause for 1 to 2 seconds at the peak of the movement, actively squeezing your glute muscles.
Lower with control. Slowly reverse the motion, lowering your hips back down to the starting position on the floor. Repeat for 10 to 15 repetitions.